Dress Codes

“There is no such thing as bad weather, only inappropriate clothing.” -Sir Ranulph Fiennes

dress codesI really like that quote. Funny that it stumbled across my desk just as I was whining about how cold it is in the new office. Haaay, Universe. I feel like you could break that quote down – mad lib style – and apply it all over the friggin’ place…

“There’s no such thing as a [adjective] [noun], only inappropriate [verb].”

Yes, I took liberties: clothing, dress (noun), dress (verb). Hmm. But it’s not quite there…

“There’s no such thing as a [noun that’s out of your control – gravity problem], only inappropriate [verb within your control].”

Let’s try.

“There’s no such thing as a shitty traffic, only your (my) lack of preparedness.”
“There’s no such thing as a lame workout, only your attitude towards it.”
“There’s no such thing as a toxic relationship, only your decision to remain in it.”
“There’s no such thing as a stupid question…”

Meh. There are no absolutes, friends.

Test it out. Does it work with your “code”?


23 Jan | Tu
Warm-up| 3x
Wall ball x 10 @15#
SA KB press x 5 ea @25#
KBS x 10 @ 45#

Work | Favorito burrito
A. 5x:
FS x 5 @75% (125#)
BS x 5 [2:00]
B. Reverse Zercher 4 x 8 ea [1:00 btwn legs] (75, 80, 2@85#)
C. 3x:
SB x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m (:56, :50, :49)

Stretch | 10:00

24 Jan | W
A. Stares x 25:00
B. 5x:
BU ½ kneeling KB press x 8 ea (20#)
KBS x 10 (50#)
DUs x 40 (UB, 36, UB, 20, 20)
C. 4x: BB Dbl DB bi’s x 15 [1:00] (15#)
Tricep push-downs x 15 [1:00]
D. Bike x 15:00

27 Jan | Sa
Mobility | 3x
Shoulder CARs x 3 ea
Cossacks x 8 ea
Prone y x 10
TVAs x 15

Warm-up | TGUs x 10:00
Work |
A. Stairs x 20:00 (alternated levels 7/8 e’ry 5:00)
B. 4x:
Dbl OH carry x 30m (25/30# KB)
Sled x 30m (+135#)
Sit-ups x 20
C. Bike x 20:00

Stretch + handstands | 10:00

Jan 28 | Su
Warm-up | 3x
Row x 1:00
SB x 5 @20#
SL KB RDL x 5 ea @35#

Work | FTA
A. 3x:
RDL x 3
Bent-over row x 3
P snatch x 3
BTN push press x 3
Good morning x 3
B. DL 7 x 2 [2:00] (200, 3@205, 3@210#)
C. P snatch 7 x 2 [2:00] (75, 80, 3@85, 2@90#)
D. GHD (globo-style) 4 x 12 [1:00] (10#)

Stretch + Ayche-ess-dub-yas | 15:00

29 Jan | M
Mobility | 3x
Hip hikes x 12 ea
Bird dogs x 10 ea
Chin-over-bar hold x :20
Reaching dead bugs x :45

Work |
A. 5x:
Jump rope x 1:00 lunges x 12
SA DB (only I did KB) snatch x 3 ea (2@35, 3@40#)
Goblet squats x 8 (2@35, 3@40#)
Scap PUs x 10
B. 5x (Press x 1 + push press x 3) [2:00] (65, 70, 70, 75, 75#)
C1. SA seated cable row 4 @ 8ea @22×2 [1:00] (25, 30, 30, 35#)
C2. SL glute bridge x 12 ea [1:00]


Tu | The squats felt phenomenal as did part C. But then, it IS a favorite… Notes to self about the smarts behind all that stair stepping from TG #theresalwaysaplan

W | Not the smoothest workout; fighting myself on the DUs and KB press as I got a little frustrated. Subbed DBs for the BB on the bis due to availability. Biceps revolted on the last round – the last few reps were eeked out.

Sa | Dang that part B got me breathing good.

Su | Really feeling Saturday’s sit-ups. And OH carries. Really tender on the roller btwn my blades. Can’t believe how much I am feeling the hammies on the GHDs these days.

Was a bit of a ride with the training last week; had some struggle with focus. Why is that…? Hmm.

M | Enjoyed that part A; the snatches felt nice and snappy. Right side was a little slow to engage on the strict press. Lots of abz and lats in the cable rows; can’t believe how much I am feeling my hammies working these days. Muy bien.

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Begin(ner) Again

“You may have to fight a battle more than once to win it.” -Margaret Thatcher

New things shaking up the balance of chaos and order in life right now; I’d forgotten what it’s like to be a beginner at something – which obviously means I need to pursue it more. I’ve been mulling over this talk from B. Petersen (thanks, TG).  Timely considerations on the power of humans to posit and go after the potential in life, and the sacrifices we make in order to do so. And that question about earning the right to identify with an idea, testing it in your own life to see what of it, well, yeah… begin again.


09 Jan | Tu
Mobility | 10:00

Work |
A. Stairs x 15:00
B. Bike x 15:00
C. 5x:
SA FR carry x 30m ea (40#)
KB snatch x 5 ea (35#)
Hollow rocks x :15
Cossacks x 20
D. Stairs x 10:00

10 Jan | W
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Rev curl-ups x 10

Work |
A. Bike x 20:00
B. Good mornings 4 x 10
RNT x 5 ea
1-1/4 BS x 5
C. FS 5 x 3 [3:00] (145, 4@150#)
D. Zercher squats 3 x 7 [1:30] (105, 105, 110#)
E. Pallofs 3 x 20 [1:00] (20#)

12 Jan | F
Mobility | 3x
Shoulder CARs x 3 ea
Popes x 15 ea
WP DBs x 1:00
COB hold x:20
Hip CARs x 3 ea

Work |
A1. ½ Kneeling BU SA press 4 x 7 ea (18#)
A2. RNT reverse lunge [band pulling out] x 8 ea
A3. Rope x :45 [1:00]
B1. DB Incline bench 5 x 7 [1:30] (22.5, 25, 30, 3@25#)
B2. Pendlay row x 10 [2:00] (65, 70, 3@75#)
C. Wide-grip lat pull-downs 4 x 10 [1:00] (70, 75, 75, 80#)
D. Hanging knee raise 3 x 12 [as req’d]

13 Jan | Sa
Mobility | 3x
SL elev HB x 10 ea
Elbow plank + fwd tap x 10 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
Wall ball x 10
Slam ball x 5

Work |
A. 10x: PC x 2 + Jerk x 1 [across] [2:00] (115#)
B. Snatch-grip DL 5 x 3 [3:00] (155#)
C. GHR 3 x 12 (10#)
D1. DB bi’s 4 x12 [1:00] (20#)
D2. Tricep PDs x 12 [1:00] (20#)

Stretch | some

14 Jan | Su
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Windmill x 5 ea

Work |
Bike x 15:00
Home yoga x 60:00

15 Jan | M
Mob + warm-up | 3x
Wall slides x 10
GA squats x 10
Wall walk + taps x 10

Work |
A. 5x :
Rope x 1:00
SA DB snatch x 5 ea (35, 4@40#)
TGU x 2 ea (45#)
Scap Pus x 10
B. Push press 5 x 3 [2:00] (85, 90, 95, 100, 100#)
C1. Pull-up machine 4 x 8 [1:00] (70, 70, 70, 80#)
C2. Dip x 8 hold x :45 [1:00]
D. Plank + alternating LL x :40 [:30]


Tu | Serious DOMs from Sunday, especially in the high and ousside boo-tay. Snatches felt super snappy, but then that’s moderate lbs, so… math. Part C = abz.

W | Front squats felt really good, as did the zerchers.

F | The RNTs with the band pulling out were crazy, especially on the left side. Couldn’t get into position with the 30# DBs on the bench, that right shoulder is still having it’s moments, but provided I kept the lbs down a bit, there wasn’t any pain. I think the lat machine is the busiest one in the joint; but hooray for Friday night! I got it all to myself. The hanging from the bar on D shot my grip before my abz, fo sho.

Sa | Jerks were the limiter on the barbell. Having been doing many jerks… and I could tell! But the cleans felt really great, though that’s pretty light for ma cleans. REALLY felt the DLs in the glutes, and then every contraction of my hammies on the GHR after. Those. Were. Painful. (In a good way.) Right side is the limiter on the bi’s – wanted to stop working on the last couple reps of the last two rounds. Made some faces and that did the trick.

Su | Started a cardio workout, had a thing, ended up getting in some movement with an hour long YouTube home yoga flow.

M | Part A had me sweaty as hell; singles are not my forte. Push press felt good, the shoulder really forced me to utilize the dip. Shoulder wasn’t having the dips, so made it into a hold. The new-to-me planks were work, lots of activation in the trunk.

Dropping the Anvil

“Results are obtained by exploiting opportunities, not by solving problems.” – Peter F. Drucker

banded anvils

Have, Do, Be >>> Tim Ferriss with Terry Crews

One “truth” dropped in the podcast episode up there that’s resonating with me right now is the idea that we truly do get what we want in life. The argument being, if you wanted something different (than you have) you would change it.

I’ve been carrying a metaphorical anvil around with me for a while now… easily 4 years. Yes. Years. What started as a tool that shaped me slowly evolved into a load holding me back; one I carried by choice. I’m finally dropping that anvil and seeing where it takes me. Fuck, I might end up flung off a cliff, but hey, at least I won’t be holding that fucking anvil.

What’s your anvil look like? What keeps you holding on?


19 Dec | Tu
Warm-up | 3x
Slam balls x 5
Wall walk x 1
DUs x 30

Work |
A. TGUs x 15:00
B. Barbell EMOM
C. KB EMOM

20 Dec | W
Workout |
A. Bike x 20:00
B. 4x:
Hip extensions x 10 (10#)
RNT x 5 ea (@3111)
BS x 5
C. BS 5 x 5 [3:00] (3@145, 2@155#)
D. FS 3 x 5 [1:30] (115, 125#)
E. Wall-pressing dead bugs 3 x 20 [:30]

Bonus round | 3x
Bicep curls x 10 [1:00] (20#ers)
Tricep push-downs x 15 [1:00] (20#)

23 Dec | Sa
Mobility | 3x
Wall slides x 10
Cossacks x 10 ea
SA plank x :20 ea
Hanging leg raise x 10

Work |
A. Bike x 20:00
B. 5x:
Sled push x 30m (+135#)
Farmers carry x 30m (55/60#)
KB snatch x 5 ea (35#)
C. Stairs x 15:00
D. Row x 10:00

24 Dec | Su
Mobilizer | 3x
Shoulder CARs x 3 ea
Bird dogs x 12 ea
Prone y raise x 10
TVAs x 15

Work |
A. Stairs x 15:00 Bike x 20:00
B. 3x:
RDL x 5
Press x 5
Good morning x 5
C. [+lbs] DL 5 x 4 [3:00] (185, 2@195, 2@200#)
D. Snatch-grip RDL 3 x 8 [1:30] (95, 105, 110#)
E. Zercher squats 3 x 7 [1:30] (95, 100, 105#)

Stretch | 15:00

26 Dec | Tu
Warm-up | Holbert Trail @ S Mtn

Work|
A. Stairs x 15:00
B. 3x:
RDL x 5
Good morning x 5
BS x 5
C. FS 5 x 5 [3:00] (125, 130, 3@135#)
D. Close-grip cable row (lat-pull downs?) 4 x 12 [1:30] (75, 3@85#)

Stretch | 7:00


Tu | Totally let my emotions get in my way workout. Faaack. What did you learn…? 

W | Oh those barbell head games. Building confidence…

Sa | Enjoyed the sesh; that sled combo got my heart pumping. Bruised up my wrists really good on the snatches; evidentally, I need to work on my form.

Su | Really feeling the zercher squats these days. The stairs were occupied so I hit the wheels instead. Things felt good, and slept really good.

When you bake (uh, and sample!) cookies all day, so you do a quick check to see if you’ve got gainz yet…
dat natty lighting
Tu | Dang those front squats felt strong. Felt fatigue in my mid—back. Added 10# on the close-grip lat pull-downs and fuuuuuh… that made all the difference #leanback

Turnover

“Did you know… If you turn your phone on silent and flip it screen side down your problems go away until you flip it back over.” – Andrew Serrano

Bearcrawling.JPG
Technically it’s a bear claw

26 Sept | M
Work |
A. Row x 30:00 (6510m)
B. 5x:
Bear crawl x 20m
Step-ups x 5 ea
Handstand holds +20 taps
C. Stepmill x 15:00

Stretch | 15:00

27 Sept | Tu
Mobility | 3x
Wall slides x 10
GA squats x 10
Reaching DBs x 1:00

Warm-up | 2x
Wall walk + taps x 5 ea
KB swing – snatch – RDL x 5 ea

Work |
A. Alternating TGUs 4 x 3 ea (40, 2@ 50, 55#)
B. 3x:
Row x 300m
FLR + taps x 10 ea
Ring dip holds x :10
D1. SA DB bench 4 x 6 ea (3@ 30, 35#) [right into]
C2. Dbl DB row 8 @2113 (30, 3@ 25#) [1:30]
C1. SA DB press 3 x 8 ea (2@ 25, 30# L:7, R:6) [1:00]
D2. Banded rows x 12 [1:30]

28 Sept | W
Mobility | 3x
Shoulder CARs x 3 ea
Hip CARs x 2 ea

Warm-up | 3x
Wall walk x 1
KBS x 10
SL RDL x 5

Work | [Favorite]
A1. SL KB RDL 3 x 10 ea (40, 2@ 45#)
A2. Snatch x 3 ea (40#)
A3. Swing x 15 (40, 2@ 45#)
B. Deads [build] 5 x 3 (185, 3@ 195, 205#) [3:00]
C. Snatch-grip RDL 3 x 10 (85, 95, 105#) [2:00]
D. Marching pallofs 3 x 20 (5#) [1:00]

Stretch | 10:00


M | Went into this one with my eye on that row; it was surprisingly enjoyable. My focus was: your nose is for breathing and your mouth is for… eating. Worked to stay aware of my breath, and not rushing the release. My split time was 2:18. Last round of bear crawls I went back to the breath; that shit was winding me more than I think it should have. Braced breathing, man that did the trick. The right shoulder wasn’t feeling the taps on the handstands. Worked on kicking up and staying in place, using my fingers as a guide. The end.

Tu | The KB work in the warm-up felt slow and not snappy. Found some rings for part B! But those fuckers were mounted really wide, which made the already challenging holds, really tricky. Fucked up the sequence and reps on C and D. Feeling like fatty this week.

W | The KB work bugged my lower back a little. The remainder of the workout felt really good, though. Those marching pallofs were totally humbling. It was crazy to feel the stability shift from side-to-side; strength on one, less so on the other.

Th | Much soreness in the booty today. Gunz, that’s a lot of area to cover, could you narrow it down? Absolutely. I am here to help. Find your hip dips (Fellas, grab your lady for demo, if she’s down). Now slide your fingertips toward your coinslot about three inches. There.

The remainder of this week’s training sessions composed of moving all day whilst packing, moving all day whilst loading, unloading, and unpacking, and moving all day whilst unpacking and cursing myself for having so much crap. Moving. Turnover. Get it? Pretty NEAT. Bahaha! Fuck, I am on fire…

Looking forward to a training session IN the gymnasium today.

And look at this! Back when I was introduced to turnover related to the barbell…

Noob knees
Those knees are suspect

Immutable Forces

“I don’t know why people are so keen to put the details of their private life in public; they forget invisibility is a superpower.” – Banksy

el tiempo.gif

99% Invisible >>> What do “the others” see?


07 Sept | Th
Mobility | 3x
Bird dogs x 12 ea
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Wall balls x 7 @16#
Ring rows x 7
KBS x 7 @35#

Work | From the archives
A1. Front squat 4 x 5 (115#)
A2. RNT x 10 ea
A3. GHRs ( -, 10, 10#) [2:00]
B. EMOM x 10:00: KBS x 10 @ 50#
C1. DB bi’s 3 x 20 (15#) [1:00]
C2. Cable tri’s x 20 (30#) [1:00]

Stretch | 15:00

08 Sept | F
[AM] Friday Hike Club | Two Bit Peak
[PM] Home yoga | Vinyasa Flow for the Noobs

09 Sept | Sa
Mobility | 3x
Wall slides x 10
Cossack lunge x 8 ea
Reverse curl-ups x 10

Warm-it-up | TGUs

Work | From the archives
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (40#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Foam roller face | 15:00

10 Sept | Su
Warm-up | 3x
Row x 1:00
DUs x 20
ATYs x 5 ea

Work | Archives a la carte
A1. Chin-over-bar hold x :30 [1:00]
A2. Dip hold x :30 [1:00]
B. BTN press 4 x 5 @ 41×2 (50, 55, 50, 50#) [3:00]
C1. KB RDL 5 x 12 ea (45#) [1:00]
C2. KB snatch x 5 ea (40, 45, 40, 40, 40#) [1:00]
D. Cable pallofs 4 x 12 ea (30, 40, 40, 40#) [1:00]

Handstands at home | NFT


Th | Really like the KB EMOMs.

F | Ooh sore from the FS. Recovery things today.

Sa | Ooh sore from all the things. Just put in some work and got the body moving. Not sure why I’m feeling a little beat up this week; Sleeps were solid. Eats, too. Not on the crazy bus. Just listening to my body… Peaks and valleys. Ebbs and flows. Peanut butter and… everything.

Su | Tested hand positioning on the BTNs, and that one-count at the bottom. Yep, it’s way harder when that’s not zero. The heavier KB snatch wasn’t snappy so dropped it back down in lbs and maintained.

Tunnel Vision

“Sometimes the light at the end of the tunnel is a train.” -Chuck Barkley

bwemptycinemas2-900x703
Our reality: the theater of the mind

The scarcity mindset can fuck up your shit; stay aware, friends.


28 Mar | Tu
Mobility | 3x
GA squats x 10
Scap press x 10
TVAs x15

Warm-up | 3x
KBS x 10
Banded row x 10 ea
SA press x 8 ea

Work | EMOM x 30:00 21:00, rotating:
TGU x 1 ea (44, 53#)
DUs x 30
AD x 1:00

Stretch with Savage and Boogie | 15:00

31 Mar | F
Warm-up | 3x
AD x 1:00
AYT’s x 5 ea
Wall wall + hold + taps

Work | 7x
Single-arm DB press x 5 ea (20, 25, 30#…), right into
Banded row x 10, right into
Reverse flys x 10 (10#ers)
Rest x 2:00
-then-
Banded hammies 3 x 8 ea (blue)
-then-
AD x 20:00, e’ry 5:00 perform:
Pallof press x 12 ea (red)
Wall walk + hip taps x 10

Full stretch | 20:00

01 April | Sa
Mobility | 3x
Wall slides x 10
Side clammie hold x :20 ea
Monster walks x 10 ea + way
Reaching dead-bugs x :45

Warm-up | 3x
Supinated BB row x 8
BB RDLs x 8
DUs x 20

Work | [From the archives]
x 30:00, rotating:
Carries x 100m (front rack/cross 35#s, farmers/suitcase 53#s)
AD x 1:00
RDLs x 10 (95#)
Handstand hold (still) x :30
Row x 1:00

Lacrosse ball + MFR | 10:00

02 Apr | Su
Mobility | 3x
Scap press x 10
Single-leg elev hip bridge x 10 ea
Hanging (straight) leg raise x 8

Warm-up | 3x
Banded RDLs x 6 ea
KBS x 10 @ 44#
DUs x 20

Work | 8x:
DL x 3 (185#)
Rest x 1:00
Death march x 10 steps (2 @ 25# DBs, remainder w/ 35#s)
Rest x 2:00
-then-
EMOM x 10:00, rotating:
KB snatch x 5 ea (35#)
Row x :30
-then-
3x: BB bi’s x 10 (40#)
Rest x 1:00
Tricep push-downs x 20 (blue)
Rest x 1:00

Brunch | 90:00


Tu | Not feeling it; fought my head the entire time in the gym.

W | Came in for Oly, warmed-up, but the hip/back was not having it. Called it.

louis_91df61b54c55501c71c682edc9ce47a2

F | Just wanted to move. Things felt good, but still can’t load that right side at the bottom of the squat. PT with Handsome Matty set for Monday. The extra ankle strap on the banded hammies REALLY helps (me to) feel it in my hammies and boo-tay. The reverse flys look really easy on tape, but man did I feel the burn mid-back during (and two days later). Check out this compelling footage:

Sa + Su | Continuing to get in some movement, whilst avoiding the squat.

Edge Conditions

“People get really interesting when they start to rattle the bars of their cages.” Alain de Bottom

Ever notice a lot of interesting shit happens at the edges of things? Sunrise and set, transitions from ends to new beginnings, the conversations happening on the side, or better yet, what’s not being said? Just some of the thoughts provoked by this podcast with the dude over at Wolf Brigade. What are you learning from the periphery of your training/(in)actions?


07 Dec | W
Mobility | 3x
Prone glute press x 10
Scap press x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Wall slides x 10
Single-arm banded rows x 10 ea
DUs x 30

Work | O-lifting – Week 6
Clean pull 5 x 2 (165,175,175,185,185#)
Push press + jerk 5 x 1 (95,105,115,115,115#)
Jerk 5 x 1 (125,130,135,135,135#)
Tricep push-downs x 100

06 Dec | Tu
Mobility | 3x
SL elev hip bridge x 12 ea
COB hold x :20
Reaching dead bugs x :45

Warm-up | 3x
Row x 1:00
BB RDL x 10
BB row x 10

Work | 8x:
Deadlift x 3 (3 @185, 5 @195#)
Rest x 1:00
Death march x 10 steps (35# KBs)
Rest x 2:00
-then-
EMOM x 10:00, rotating:
KB snatch x 5 ea (35#)
Row x :30

Stretch | for real.


Tu | The hip/crotch/upper-inner thigh (do you need more descriptors?) region felt good once I got going, though the movement pattern on the right side felt a little janky on the death marches. KB snatches keep it real – no cheatin’ that movement without repercussions. The row sprint paired with those were some fun times.

W | The jerks felt the best they’ve felt, maybe ever; fast, solid, and with a good finish. (One can’t just walk away from a jerk joke.) Felt like I was able to fire away and take my head out of the equation a bit.

Ahh, some of the periphery at the ‘nasium be profound; some be more like…

put-it-in-ma-mouth